Diego Nazar: Why B vitamins should be taken daily

Diego Nazar, product designer at Aarja Health, writes below a column about his own experiences regarding vitamin B and why it is so important to us in daily life.

Vitamins are essential for our bodies to function properly and without them we would have a serious lack of energy, focus and general health. That's why I take B vitamins every day. B vitamins are water soluble, which means they are not stored in our bodies and we need to replenish them regularly. They are also essential for energy production, red blood cell formation, and cell growth and repair. Basically, it's pretty important. And since I'm always looking for ways to boost my energy and well-being, it's taken daily.

What are B vitamins?

B vitamins are a group of water-soluble vitamins that play an important role in metabolism, energy production and the functioning of the nervous system. There are a total of eight B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).

While all B vitamins are important, some are better known than others. Vitamin B12, for example, is essential for the proper formation of red blood cells and DNA synthesis. Vitamin B6 is involved in over 100 enzymatic reactions in the body and is necessary for protein metabolism, immune defense and cognitive development. And folate (or folic acid) is especially important for pregnant women because it helps prevent birth defects.

Why should we take them?

As we age, the body becomes less efficient at absorbing nutrients from food. This means we need to supplement our diet with vitamins and minerals to ensure we get everything we need. B vitamins are no exception. In fact, research has shown that up to 40% of adults over the age of 50 have insufficient levels of vitamin B12 in their blood.

Vitamin deficiencies can lead to a range of health problems, such as fatigue, anemia, depression, cognitive decline, nerve damage and hair loss – none of which are fun to deal with. That's why I make sure to take a high-quality B vitamin supplement every day as part of my overall wellness. It may seem like a small thing, but trust me when I say it makes a big difference in how I feel in my daily life.

Vitamin B12 deficiency

Do you feel tired all the time? Do you have difficulty concentrating? Do you find it difficult to be present with friends and family? Then it could be that you suffer from a B12 deficiency! In this column, I will explore the symptoms of B12 deficiency and what you can do to treat it.

What is vitamin B12?

Vitamin B12 is an important nutrient that helps keep the red blood cells healthy and for the nervous system to function properly. Unfortunately, vitamin B12 is not found in many foods, so it can be difficult to get enough through diet alone. This is especially true for vegetarians and vegans who may not be getting enough B12 from animal sources. Also, as we age, our bodies become less efficient at absorbing vitamin B12 from food. This means that even older adults are at risk of developing a deficiency.

Symptoms of B12 deficiency

One of the most common symptoms of B12 deficiency is fatigue. If you are constantly tired and have trouble getting out of bed in the morning, you may have a B12 deficiency. Other common symptoms are weakness, dizziness, difficulty concentrating, memory problems and mood swings. If you experience any of these symptoms, it is important to visit your doctor for a blood test and check your vitamin B12 levels.

Treatment of B12 deficiency

If you are diagnosed with B12 deficiency, treatment is relatively simple. Your doctor will likely recommend that you take a daily supplement or receive regular injections of vitamin B12. With treatment, most people begin to feel better within a few weeks. However, it is important to continue taking supplements or getting injections even after you start to feel better, to prevent levels from falling again.

The benefits of vitamin B6

Vitamin B6 is an essential nutrient that the human body needs to function properly. Vitamin B6 is also known as pyridoxine and is found in a variety of foods, including meat, poultry, fish, potatoes and starchy vegetables. This water-soluble vitamin plays an important role in many biochemical reactions in the body and has a wide range of health benefits.

Protein synthesis and metabolism

Vitamin B6 is involved in the synthesis of amino acids, which are the building blocks of proteins. It also helps metabolize carbohydrates and fats. Vitamin B6 is required for more than 100 enzymes involved in protein metabolism.

Immune function

Vitamin B6 is important for a healthy immune system. It helps the body produce antibodies and red blood cells. Red blood cells transport oxygen to various tissues and organs in the body. Antibodies help the body fight infections by identifying and destroying common invaders such as bacteria and viruses.

Nervous system function

Vitamin B6 is important for nerve cell communication. It helps maintain healthy levels of GABA, a neurotransmitter that plays a role in regulating mood and supporting healthy sleep patterns. Vitamin B6 also helps produce serotonin, another neurotransmitter that regulates mood, appetite and sleep.

Vitamin B6 is an important nutrient that provides a wide range of health benefits. It helps synthesize proteins, metabolize carbohydrates and fats, maintain a healthy immune system, and support proper nerve cell communication. Found in foods such as meat, poultry, potatoes and vegetables that contain starch. Including more foods rich in vitamin B6 in your diet can help improve your overall health and well-being.

Vitamin B9 – The forgotten vitamin

B9, or better known as Folacin, is a water-soluble vitamin found mainly in green vegetables and fruits. It was first discovered in the 1930s, and its name comes from the Latin word "folium" meaning leaf. This vitamin plays an important role in DNA synthesis, repair and methylation. B9 deficiency can lead to megaloblastic anemia, neural tube defects, and cardiovascular disease. So why is it often called the forgotten vitamin?

Vitamin B9 was once thought to be just a single nutrient, but we now know that it is actually a group of compounds called folates. Although the body cannot produce folates, they are important for many of our body functions. Unfortunately, due to modern diets and food processing methods, many people do not get enough folate through their diet. Studies have shown that up to 50% of people in developed countries do not get the recommended daily intake of 400 micrograms per day.

So what are the best food sources of vitamin B9? Here are some of the best foods:

- Green leafy vegetables: spinach, kale, romaine lettuce, kale
- Broccoli
- Asparagus
- Brussels sprouts
- Avocado
- Beans and lentils
- Citrus fruits: oranges, lemons, grapefruit
- Fortified cereals and bread

While most people believe that vitamins are essential to good health, few know much about them beyond their names and what they do. Vitamin B9 is one such nutrient that is often overlooked, but plays an important role in our body. Hopefully this blog post has helped shed some light on this important but often forgotten vitamin.

If you're looking for a way to boost your energy levels, mood, and overall health, I highly recommend adding B vitamins to your daily routine. Trust me - once you start taking them, you won't want to go back to your old patterns!

Diego Nazar, Product Designer Aarja Health